M. Quadratus Plantae

⚙️ The Setup:

Gear: Use a firm ball (like a lacrosse ball or tennis ball) as shown in the picture.

Position: Start sitting down to test the pressure. If you need more intensity, stand up and apply more weight.

👣 Step-by-Step Release:

1. Find the Spot

Place the ball on the floor and step onto it.

You want the ball to sit right in front of your heel.

Aim for that soft pocket just forward of the heel bone—avoiding the heel bone itself and the dead center of the arch.

2. Step and Wait (Initial Release)

Shift your weight onto the ball. Do not roll yet.

Just let your weight sink in for about 30 seconds.

The goal is to let the outer, larger muscles relax before targeting the deep layer.

3. The "Toe Grab" (The Important Part)

To reach the deep muscle, you need to move your toes while keeping the ball still.

Squeeze: Curl your toes down hard, as if you are trying to pick up a marble with your foot. Hold for 5 seconds.

Spread: Lift your toes up and spread them as wide as you can.

Repeat this 5 to 10 times. You should feel the pressure shift and change under the ball as the deep muscle moves.

4. The "Heel Wiggle" (Gentle Mobilization)

Keep the ball in that same spot near the heel.

Instead of rolling forward and back, keep your toes planted and wiggle your heel slightly side-to-side. This gently works the tissue without causing the ball to slip off the target muscle.

5. Small Adjustments

Move the ball just a tiny bit forward (toward your toes) and repeat the steps.

Note: This specific muscle is mainly located in the back half of your arch, so there is no need to roll all the way to the ball of your foot.

⚠️ Quick Tip: Pain Check

Good Pain: It should feel like a "good hurt"—a deep, achy feeling like a firm massage.

Bad Pain: If you feel sharp, shooting pain or pins-and-needles, you are pressing too hard or are on a nerve. Ease off immediately.